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Antioxidants help prevent your cells from being damaged by free radicals and are one of the most useful natural tools for preventing the signs of aging and the development of age-related mental and physical disease. Vegetables and fruits are wonderful sources of antioxidants. Some of the star antioxidant-rich foods include blueberries, acai berries, kidney beans, pecans, spinach, and kale. However, instead of overthinking antioxidant content too much, I usually suggest that my clients eat a rainbow of vegetables and fruits. A colorful plate helps make sure that they’ll be reaping the benefits of an array of phytonutrients and antioxidants.
OMEGA-3 FATTY ACIDS
As you get older, the signs of aging begin to appear in your skin. While no one can prevent aging, you can slow down the physical signs by nourishing your body with the right foods. Omega-3 fatty acids can help decrease visible signs of aging and increase skin hydration and smoothness. I usually recommend adding plant-based flaxseed oil to a morning toast or smoothie.
The production of collagen, a type of protein that supports firm skin, begins to decline around your mid-30s. Eating foods that are rich in vitamin C helps your body produce collagen. Strawberries, broccoli, and citrus fruits like oranges and lemons are all wonderful sources of vitamin C. Vitamin C is also an antioxidant and supports skin health in other ways, including protecting against UV damage, supporting wound healing, and decreasing dryness.
As you grow older, your risk for developing breast cancer increases, especially if it runs in your family. Start prevention early by eating a diet that is rich in cruciferous vegetables. Vegetables in the brassica family, such as broccoli, cauliflower, cabbage, brussels sprouts, and kale, have been shown to affect estrogen levels in a way that decreases breast cancer risk. These vegetables also contain powerful antioxidants, fiber, and incredible substances that can help your body prevent disease.
Many women start thinking about getting pregnant in their 30s. Before starting a family, it is important to make sure you are consuming ample folate, as this B vitamin helps form genetic material and can help prevent neural tube disorders in babies. Folic acid, a synthetic form of folate, is a main ingredient in prenatal vitamins. High-folate foods include spinach, black-eyed peas, asparagus, and brussels sprouts.